- Eating processed meats can increase risk of heart disease and cancer.
- This is believed to be due to their nitrates, nitrites, sodium and saturated fat.
- Plant-based sausage, tofu nuggets, grilled chicken and mushrooms are flavorful, healthy swaps.
Whether it’s the sizzle of breakfast bacon on a lazy Sunday morning, the wafting aroma of hot dogs at a baseball game, or an eye-catching charcuterie board, processed meats are enticing and filled with flavor. They’re made by smoking, curing or salting meat, or by adding preservatives such as nitrites and nitrates to extend their shelf life.
Trouble is, eating too much processed meat can be problematic for your health.
The biggest concern is with regard to cancer. According to the American Institute for Cancer Research, eating slightly less than 2 ounces of processed meat per day can increase the risk of colorectal cancer by 16% compared to eating no processed meat. That’s the equivalent of just one hot dog or two slices of ham, says Liz Weiss, M.S., RDN. And it’s not just about cancer. Processed meats are loaded with sodium, which can raise your blood pressure, and are often high in saturated fat. So, they spell trouble for heart health, too.
We’re not saying you can never enjoy the occasional hot dog or charcuterie board. However, health experts caution against making processed meats a regular part of your eating pattern. Authorities, like the AICR and World Cancer Research Fund, even say we should eat little, if any of them.
But that doesn’t mean you have to give up on smoky, savory goodness. Dietitians have all kinds of tricks for enjoying the flavor of processed meat, without, well, the processed meat.
Here are their favorite swaps.
1. Swap in Plant-Based Sausage for Traditional Sausage
“Plant-based sausages offer the familiar texture and seasoning of sausage, but without nitrite curing or heme iron,” says Weiss. They’re usually made with plant protein, like soy or pea protein, oil, salt, starch, spices and other flavorings. While they are typically free of nitrates and nitrites, they can be as high in sodium as traditional sausage. However, they’re considerably lower in saturated fat, and—depending on the brand—may not contain any saturated fat at all.
“For breakfast, serve them alongside scrambled eggs or a tofu scramble,” says Weiss. She also recommends pan-searing and slicing them into pasta dishes, sheet-pan dinners or grain bowls.
2. Swap in Tofu Nuggets for Chicken Nuggets
Red meat isn’t the only food that falls under the processed meat umbrella. Chicken can be highly processed, too, and that includes chicken nuggets.
Enter tofu. It’s packed with good-for-you plant protein (roughly 22 grams per half-cup!) and contains heart-healthy isoflavones. Plus, it takes just minutes to prepare. Simply dice it into cubes, sprinkle it with your favorite seasonings, dust it with a little cornstarch, and sauté it on the stove, and voilà, you have a crunchy, healthy alternative to your usual chicken nuggets!
3. Swap in Grilled or Roasted Chicken for Cold Cuts
Even a seemingly healthy turkey sandwich can be laced with nitrates or nitrites. Next time you’re at the deli, why not swap in a grilled chicken cutlet instead?
Or, if you have a little extra time on your hands, make your own. “Roast or grill poultry at home, slice it thin and use it in sandwiches or wraps,” suggests Weiss. While you’re going the extra mile, prepare enough to use throughout the week. This way, you will always have a source of lean protein available for a healthy sandwich.
4. Swap in Grilled Portobello Mushrooms for Hot Dogs
The texture of mushrooms can often be described as “meaty.” Coupled with their umami flavor, mushrooms make a great processed meat swap. Especially portobellos: slice and pan-sear them, and you’ll get the crunchy chew of a hot dog, but with way more nutrition. In addition to vitamins and minerals, you’ll rack up inflammation-fighting antioxidants and prebiotics that promote gut health.
Of course, hot dogs aren’t just about the texture. To impart portobellos with hot dogs’ savory, umami flavor, season them with lots of paprika and garlic powder. Then, pop them in a toasted bun and serve them with plenty of spicy mustard and sauerkraut.
5. Swap in Spicy Ground Beef or Pork for Chorizo
Just because you’re avoiding processed meat doesn’t mean you can’t enjoy the smoky flavor of chorizo. You can whip up a quick chorizo dupe by sautéing some lean ground beef or pork with smoked paprika, cumin, oregano, chili powder, garlic powder and a dash of red-wine vinegar. It’s delicious in soups, empanadas or served over sautéed greens.
Or, if you could use a shortcut, pick up a package of plant-based chorizo. It’s made with plant protein and chorizo spices, minus the nitrates and saturated fat of traditional chorizo.
6. Swap in Vegetarian Baked Beans for Pork and Beans
We don’t have to tell you that beans are great for you. After all, they’re loaded with fiber and plant protein, yet they’re practically saturated fat-free. No wonder they’ve been shown to protect against weight gain, type 2 diabetes and heart disease. However, few of us come close to eating the 1½ to 3 cups per week that the Dietary Guidelines recommend.
While baked beans can be a tasty way to work in more of these superstars, you might want to steer clear of varieties with added pork. While lean, fresh pork provides protein, zinc, potassium and loads of B vitamins, canned pork is still, well, processed. So, go for meat-free varieties instead.
Should You Avoid Processed Meats?
Processed meats can contain high amounts of sodium, nitrates, nitrites and saturated fats that may increase the risk of heart disease, says Brannon Blount, M.S., RDN, LDN. In addition, nitrates and nitrites may lead to the formation of cancer-causing compounds, especially when processed meats are cooked at high heat, she adds. ,
Does this mean you should never eat processed meat again? “Enjoying meat from a charcuterie board occasionally is fine,” says Lisa Andrews, M.Ed., RD, LD. “However, I would not make these meats my primary source of protein at meals or snacks.”
If you are unsure whether the foods you’re buying contain processed meat, Weiss recommends checking the ingredient list. “If the ingredient list or front panel says ‘cured,’ ‘smoked,’ ‘salted,’ ‘nitrates/nitrites’ or even ‘celery powder/juice’ (a natural source of nitrites), the product is processed,” she says. “Even packages labeled ‘uncured’ or ‘no nitrites added’ often rely on natural nitrite sources, so they should still be treated as processed.”
Our Expert Take
Processed meats have been linked to an increased risk of heart disease and cancer. They’re often filled with nitrates, nitrites and sodium, and can be high in saturated fat. So, it’s best to avoid them as much as you can. The good news is, there are easy swaps you can make to provide all the flavor of processed meat, without the downsides. Plant-based sausage, tofu nuggets, grilled or roasted chicken, vegetarian baked beans, and seasoned portobello mushrooms, beef and pork can all provide the rich, smoky flavor of processed meat without any of the negatives. Plus, they’re loaded with nutrition. Because, in the end, it’s not about what you’re giving up. It’s about what you’re gaining!
